Coming from the legume family, the peanut is also known as Arachis hypogaea or groundnut. They are grown for many reasons and represent huge levels of nutrition, especially protein. The increased demand for protein-rich foods has led to increased production and availability of peanut spreads or pastes. Peanut butter helps meet nutritional needs and tastes great.
Peanut production acquired a world record of about 21 million tons and took first place. Peanut Institute research director Samara Sterling says peanuts are a superfood because they provide high nutrient density even in small portions.
The high market potential and nutritional qualities have made peanut butter popular all over the world. The low moisture content of peanut butter makes it a product with essentially extended shelf life. No wonder people like to store it in their homes! Peanut butter effectively maintains blood sugar, blood pressure and cholesterol levels. As a result, it reduces the risk of death and decreases the risk of heart attack.
Peanuts are a high-calorie, high-fat superfood, but they should at least be associated with weight gain, if eaten in moderation. However, the researchers say more findings are needed to understand the role of peanut butter. However, a recent study shows how it can help maintain weight.
According research, Peanut butter contains high levels of magnesium, which is an essential nutrient for someone with diabetes. Eating peanut butter in the morning can help control your blood sugar throughout the day.
6. Peanut butter contains cancer-fighting properties
Peanut butter is an excellent source of many essential antioxidants like magnesium, vitamin B, and vitamin E. These nutrients prevent and repair cell damage. Additionally, peanut butter reduces the risk of chronic diseases like cancer.
Moreover, according to studies, coumaric acid, a powerful antioxidant in peanut butter, also has anti-cancer properties. Again, the antioxidant Resveratrol cuts off the blood supply to growing cancers and inhibits the growth of cancer cells.
Ways to Use Peanut Butter – Healthy Recipes
From creamy to smooth, peanut butter can make dishes delicious. Of course, you can eat peanut butter directly from a spoon. However, there are various mouth-watering recipes that you can prepare using it.
We all love peanut butter because it’s just rich, creamy, and fulfilling. But, it’s okay to be a little creative. We can easily incorporate the nutty texture of peanut butter into other food products to enjoy whenever we want. So whether it’s on our shelf or on the table, it’s always peanut butter!
Here are some creative recipes you can make with peanut butter.
1. Peanut Butter Shake
Servings: 2
Preparation time: 10 mins
Ingredients:
- Unsweetened milk: 1 cup
- Frozen banana: 1 cup
- Peanut butter: ½ cup
Method:
- Mix all the ingredients in a blender.
- Mix all the ingredients well until smooth
- Pour into glasses, and it’s ready to serve.
2. Peanut Butter French Toast
Servings: 6
Preparation time: 20 mins
Ingredients:
- Slices of multigrain bread: 12
- Peanut butter: ¾ cup
- Large eggs: 3
- Fat-free butter: 2 tablespoons
- Salt: ¼ teaspoon
- Skim milk: ¾ cup
Method:
- Spread peanut butter on one side of the bread slices.
- Whisk milk, eggs and salt in a bowl.
- Now dip both sides of the bread into the egg mixture.
- Melt the butter over medium heat in a large skillet.
- Grill the bread slices for 2-3 minutes on each side until golden brown.
- Tasty peanut butter French toasts are ready to serve.
3. Peanut butter ice cream
Servings: 4 people
Preparation time: 10 mins
Ingredients
- Milk: 1 cup
- Salt: pinch
- Vanilla extract: 1 teaspoon
- Frozen banana/mango – 2 cups
- Creamy peanut butter: 1 cup
- Cinnamon/cardamom powder – 1/2 tsp
Method
- Add all the ingredients to a mixing bowl.
- Mix well until smooth.
- Refrigerate for a few hours.
- Delicious ice cream is ready to serve.
Precautions, Side Effects and Things to Remember
Peanut butter is one serving of delicious and nutritious food. However, do we ever think about the ill effects of eating peanut butter? When consumed in moderation, it gives you healthy fats and helps maintain your weight. However, the oils, sugar, and salts added to peanut butter can have drawbacks. Therefore, it is always better to consume natural products without the added ingredients.
You should always consume peanut butter in the prescribed amount. Also, the body may develop an intolerance to its frequent consumption. In addition, high consumption can lead to various health-related diseases:
Peanut allergy:
Some people may face allergic reactions to peanuts. These reactions may include throat tightness, diarrhea, nausea, stomach cramps or vomiting.
Additionally, you may also experience shortness of breath or wheezing, tingling or itching in your mouth or throat, runny nose, and skin reactions. Therefore, avoid consuming peanut butter if you are allergic to peanuts.
Mineral deficiency:
Peanuts contain high amounts of phosphorus, which limits the body’s consumption of other minerals like zinc and iron.
As a result, it can lead to mineral deficiency. Therefore, you should consume peanut butter in moderation.
Drugs interactions :
The presence of resveratrol in peanut butter causes blood to clot when consumed in excess. It might as well amplify the side effects of blood thinners.
These side effects include abdominal pain, nosebleeds, blood in the urine, easy bruising (hematuria), and heavy menstrual bleeding. So, if you are taking blood thinners, you should not consume peanut butter.
Inflammation :
Peanut butter contains high amounts of omega-3s and omega-6s. But, according to one study, overconsumption can upset the body’s balance and cause inflammation.
A few points to remember
- Not all forms of peanut butter are healthy. Commercially prepared products are full of additives. It may contain trans fats.
- When buying peanut butter, be sure to look at its label and check the ingredients. The fewer additives, the healthier it is.
- Keep track of your daily peanut butter intake. This will help you know your calorie consumption. As a result, you can manage your weight and follow a healthier lifestyle.
There are healthier alternatives to peanut butter like:
- Almond Butter: It has the highest concentration of nutrients per ounce.
- Nut butter: It is rich in omega-3 and omega-6 and contains fewer calories than peanuts
- Macadamia Nut Butter: Contains the most healthy fats of any nut. It also protects against coronary heart disease.
The essential
Peanut butter is a healthy food because it is rich in nutrients. It meets daily nutritional needs and has several other benefits. Plus, it contains healthy fats. However, it is essential to regulate its consumption for weight management.
Peanut butter contains decent protein and fiber, but taking it in moderation is key to maintaining balance. However, it is unlikely to have any adverse effects if consumed in moderation. But, if you see traces of reaction to peanuts, you should stop eating peanut butter. This will help reverse the consequences and restore balance in the body.
Frequently Asked Questions (FAQs)
Q. Is eating peanut butter good for you?
A. Yes. It is rich in nutrients and has many benefits, such as better heart health, preservation of muscle mass, weight management and anti-cancer qualities.
Q. Does peanut butter cause weight gain?
A. Overconsumption can lead to weight gain. But if you eat in moderation, it can help you lose weight.
Q. Is peanut butter good for weight loss?
A. Yes, peanut butter helps with weight loss. It boosts metabolism and increases meal satisfaction. Additionally, the reduction in hunger caused by eating peanut butter can lead to weight loss.
Q. Which peanut butter is the best?
A. Peanut butter with no added sugar, oil or salt and no additives is the best form.
Q. What are the disadvantages of peanuts?
A. Peanuts, being high in calories, can lead to weight gain if consumed in excess. Furthermore, it can also cause inflammation and severe allergic reactions in the body.
Q. Is peanut butter good for cholesterol?
A. Yes, peanut butter is good for maintaining cholesterol because it contains healthy fats which are essential for the human body.
Q. Can I eat peanut butter at night?
A. Yes. Eating peanut butter before bed promotes muscle growth and improves sleep quality. However, eating too much peanut butter before going to bed can immediately increase weight due to slower metabolism at night.
Q. Is Peanut Butter Keto?
A. Yes. Peanut butter is low carb, with 4.3 grams in 1 tbsp. So you can eat it on the keto diet as long as you limit your intake and plan your other food options.
Q. How much peanut butter can I eat per day?
A. You should consult your doctor or nutritionist if you are unsure how much peanut butter to consume each day, but a good general rule of thumb is between one and two tablespoons.
Q. Is peanut butter better than Nutella?
A. Yes. Peanut butter is a healthier option because it contains less sugar, harmful fats and is high in protein. Plus, it tastes delicious.
Q. Is peanut butter fattening?
A. Consuming too much peanut butter or consuming more than the recommended amount can lead to weight gain. On the other hand, eating in moderation can lead to weight loss.
Q. Does peanut butter cause belly fat?
A. There is no scientific evidence to prove the same. However, overconsumption can lead to weight gain. And weight gain can lead to fat accumulation in the body.
